Westdale Pilates

Well-rounded hip mobility is the ability to move and control your hips through a full range of motion, including:

• Flexion and extension
• Internal and external rotation
• Lateral and rotational loading
• Independent movement between the hips and pelvis

These exercises are designed to build active control rather than simply increase flexibility. The goal is to create mobility that translates into better movement, strength, and performance in lifting, running, and everyday activities.

🌿 Internal + External Rotation with a Block or Roller on the Wall
Develops strength and control in the deep hip rotators while engaging the gluteus medius and minimus to improve hip stability.

🌿 Standing Hip Hinges - Internal + External Rotation
Creates space within the hip joint, allowing for more efficient loading and strengthening of the gluteus maximus.

🌿 Supine Internal Rotation with Block Squeeze and Feet on the Wall
Builds active control of hip internal rotation while encouraging proper alignment and stability.

🌿 Lumbar-Locked Hip Extension
Trains true hip extension by encouraging movement from the hip joint while minimizing compensation through the lower back.

🌿 Short-Lever Side Plank with Hip Internal to External Rotation
Challenges pelvic stability while the hip moves through rotation, improving control during lateral and rotational activities.

🌿 Side-Lying Adductor Lift
Strengthens the inner thigh muscles to support hip control, balance, and side-to-side movement.

All great exercises to add to a warm-up!

At the heart of Westdale Pilates is the belief that better movement comes from understanding your body and your movement patterns.

I started Westdale Pilates to offer a more thoughtful, individualized approach to Pilates. A space where people are met as individuals, not as a class, and where instruction is attentive enough to notice the small details that change everything.

My passion comes from a deep fascination with how the body moves and from helping people feel at home in their bodies again.

Many people come to Pilates with underlying issues — past injuries, compensation patterns, pain, or a lack of confidence in movement — but are often placed into generalized classes where those needs aren’t fully recognized or addressed.

Westdale Pilates was created to offer something different. A space that blends clinical insight with genuine, attentive teaching. And where movement is carefully observed, understood, and guided with precision.

The goal is simple: to help you move better, build strength and feel more confident and connected in your body.

Thank you for being here, and supporting our small business.

- Karina, Founder

Our JULY BEGINNER SEREIS is open for booking!

✨4-Week Reformer Beginner Series ✨

A supportive introduction to Reformer Pilates designed to help you build confidence, learn the fundamentals, and move with strength and control.

Perfect for beginners, those returning to movement, or anyone wanting to build a stronger foundation in their Pilates practice.

Every Tuesday at 5PM

4 Week Series:
• TUE July 7
• TUE July 14
• TUE July 21
• TUE July 28

$99/4 Weeks

In this series, you’ll learn:
✨ Reformer basics & setup
✨ Breath, alignment & core connection
✨ Proper form & movement patterns
✨ How to move safely with control & confidence

Small group setting
• Supportive environment
• Personalized guidance

A space to slow down, reconnect to your body, and feel stronger each week. 🤍

Spots are limited.
✨️DM us [email protected]

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Thinking about trying Westdale Pilates?

Start strong with our intro offers. With three options, there’s something for everyone.

Let’s get moving! 💚